Paleo Diet and Paleolithic Diet Questions & Answers

Question

2

Hi,

So a quick bit of background:

Paleo (80%) since May 1st. Going really well, heaps of energy and feeling great but no weight loss.

Whole 30 since July 1st. Going ok. Discovered last week that I am FODMAP sensitive. Eliminating certain foods (mainly my staples/favourites - avocado, beetroot, brocolli, cauliflower, asparagus) which has helped with bloating. I've also started to avoid sweet potato which is a "be careful" FODMAP food.

Problem is, I'm training for the Spartan Race and average training week is:

Mon - HIIT - 1hour // Tues - 2-3 mile jog // Weds - Circuit Training - 1 hour // Thurs - 2-3 mile jog // Friday - Rest Day // Sat - HIIT - 1 hour and/or 2-3 mile jog // Sun - Rest Day

Typical Day's food:

2-3 tablespoons coconut oil over the day in coffee/decaf

B: - 2 hardboiled eggs, sometimes a fillet of smoked mackerel

L: - Big Ass Salad - chicken breast, leaves, toms, cucumber, olive oil

D: - Hunk of protein, veggies in coconut oil

If I'm hungry in between I'll have a banana (very hungry today so have had 2).

I'm losing inches through lack of swelling from FODMAPs but workouts are suffering and I'm wondering if I'm not getting enough carbs. I don't want to eat sweet potato etc as it'll make me feel unwell and bloated. So not really sure what to do - should I up the fat to try and push myself into ketosis? Or just make my meals bigger, or fit in another meal?

Any help is really appreciated - only have 2 weeks until the race and need my energy back!!

Thanks

flag	asked Jul 13 at 15:51 Clivalicious 93●1●7

RaiseFitness · Accepted Answer · 2012-07-13 16:01:57Z UTC

1

Sounds like you just aren't getting enough total calories. Up your food intake, maybe doing fattier meats in your Big Ass Salad rather than chicken breast. If you are fruit tolerant, try adding a little, as your activity level should be able to handle the extra carbs. Good luck with the Race!

answered Jul 13 at 16:01

RaiseFitness
3,345●1●18

	IF you're on a FODMAP diet, you probably shouldn't be eating fruit. – BoneBrothFast Jul 13 at 16:34
	Thanks. I'd kinda come to the same conclusion looking back on my week's food. Going to add another meal in plus more fat and some parsnips/swede(rutabaga) etc. Not a huge choice of good meat at work so think I'll have to start bringing my own stuff in. – Clivalicious Jul 13 at 21:37

Aglaee the Paleo RD · Answer 2 · 2012-07-13 16:34:19Z UTC

5

eat more fat, all fats are low-FODMAP. Otherwise you can get carbs from small amounts of winter squashes, white potatoes and white rice. White potatoes and white rice are low in FODMAP.

answered Jul 13 at 16:34

Aglaee the Paleo RD
3,974●4●16

1

yah, experiment with some boiled white rice, then styr-fry or sautee it in some coconut oil and herbs. I can assure you'll suited yourslef a new stapple. – Flip Jul 13 at 17:05

1

I'm off white rice and potatoes until Aug due to Whole 30, but will definitely try that when I can. In the meantime i'll find some more fat sources. Thank you – Clivalicious Jul 13 at 21:34

Maybe you should skip the white rice but peeled and properly prepared white potatoes can have their place in the Whole30 program IMO if you can't do sweet potatoes and many fruits that contain FODMAPs. – Aglaee the Paleo RD Jul 14 at 4:40

Jamie · Answer 3 · 2012-07-14 05:25:43Z UTC

Some fruits, in small servings, spread apart by 3-4 hours each is FINE on fodmaps.

I have major digestive issues, I cant handle starches either, have eliminated fodmaps, but here how I get carbs each day - one cup of full of berries (I use boysenberries, but just avoid fodmap fruits), with two teaspoons of glucose(the quickest to digest sugar, requires no breakdown, and assists the absorbtion of fructose), breakfast and dinner.

Fructose is rate limited. Meaning if you have a little fructose, especially when it comes with glucose, its processed quick. If you have alot, it takes forever to digest. This is exactly why the fodmap diet says with fruit, to eat small portions of fodmap freindly fruits, 3-4 hours apart.

Not sure if that will work for you exercising/training, but its worth knowing low fodmap, low fructose/sugar fruit is FINE, in small portions, spread 3-4 hours apart.

I am fairly sure banana is one of the highest sugar fruit. I beleive it also as starch. Its definately got inulin in it (feeds bacteria, its considered a pro-biotic). Even with higher fructose fruit, there are probably better options.

Some fruits, in small servings, spread apart by 3-4 hours each is FINE on fodmaps.

Not sure if that will work for you exercising, but its worth knowing low fodmap fruit is FINE, in small portions, spread 3-4 hours apart.

I am fairly sure banana is one of the highest sugar fruit. I beleive it also as starch. Its definately got inulin in it (feeds bacteria, its considered a pro-biotic).

Also, you could add extra glucose if thats not enough. Absorbs most quickly of any carb. And as I understand it glycogen can be stored, up to 1000 calories worth, in the muscles?

Not sure if thats right, but if so, for your purposes, quick carbs may help.

Hmm, although glucose isnt a whole food, so if your doing whole30, it will be out. Maybe just fruit then.

Cranberry is mostly glucose, little fructose, maybe mix some other berries with cranberry, or have a bigger amount of cranberries then..

Flip · Answer 4 · 2012-07-13 17:06:27Z UTC

-1

And trough away the white from those eggs and try to incorporate maybe 4-6 raw yolks in your regimen.

answered Jul 13 at 17:06

Flip
628●2●8

Where to get carbs on low FODMAP diet?

4 Answers